Below is a workout routine for increaing punching power that I am thinking of trying. I wanted to some opinions on what people think of it first. Lately my training has been in the dumps, and I know I am doing something wrong - so I want to try some different things. I have a few reseravtion sabout this workout - 1) the number of repitions seems gear to hypertrophy, rather then power, and 2) is two days a week enough to show any good results. Warm-up: five minutes on bike, followed by joint rotations (circles with arms and legs) and full body stretching. Dumbbell uppercuts with 1-5kg weights: three sets of 10-15 repetitions. Straight punching with 2-5kg dumbbells: three sets of 10-15 repetitions. Bench presses: three sets of 10 repetitions. Shoulder presses: three sets of 10 repetitions. One-arm lateral pullbacks: three sets of 10-15 repetitions. Depth jumps with 1-5kg dumbbells: three sets of 12-15 repetitions. Single leg hops with 2kg dumbbells: three sets of 15 repetitions. Finish with five minutes on the bike, followed by full body stretching. Perform routine twice-per-week, on non-boxing training days. Thank you for your comments
No offense mate but that is absolutely rubbish. The only thing I like is the depth jumps and single leg hops but then you decided you needed dumbbells while you do them and treat them like a weight exercise with sets of 15 repetitions. You need to educate yourself on how to train for different aspects of fitness, you obviously have no idea at this stage. Training for strength twice a week would help, if you're training for strength you should be training at 1-5RM for 1-5 reps with a few minutes break between sets. Squats, Bench and deadlifts would be a good use of your time. Leave the stretching until after your workout, warmup on a bike is fine. Do some plyometric exercises, making sure you always use a countermovement first. Things like squat jumps and clap push ups. Read up on plyometric exercises before you do them so you know what you're doing and do them when you're feeling fresh, when you start feeling tired stop doing them.
Lose these, if you want to punch with resistance you can use resistance bands, couple this with weight free shadow boxing, focusing on speed and technique Drops the reps and up the weight. 3x10 is for bodybuilding, not for developing strength or power. 5x5, 5-3-1, etc. are good for developing strength, down the track look into olympic lifting to develop explosive power. Nothing wrong with some plyos, but each one should be maximum effort, something you won't be able to do over 3x15. Think short and intense. Also, why only 5 minutes on the bike? Are you doing intervals as a finisher or is it just like a warm down?
Hit a heavy bag hard with slightly heavier gloves. If one is well versed in weight training, and has a good base, then use complex training twice per week. Complex training is not circuit training. If not, follow Primate and Lefty's advice.
